Can Changing Your Diet Help Your Migraines?

Know Your Food Triggers! 

Personally I have never suffered from migraines. Headaches, Yes! But not the shooting pain that comes with migraines. I do have friends and relatives who suffer from migraines and have on occasion doled out ‘food advice’. There are many triggers for migraine including noise, stress, body chemistry, genetics, external toxins etc. and food is only one of them. What I am attempting to do in this article is to list some dietary changes that may help your migraines especially if they’re connected to food triggers. These tips can be preventive in nature too. Eliminating certain foods and including certain habits may prevent the onset of the migraine before it happens or reduce the severity of the attack. Hope these tips help!

Food Help for Migraines! 

Keep a food diary: Apart from a list of foods that should generally be avoided, you may be susceptible to certain foods and food combinations that trigger migraine. Certain foods may be alright when eaten alone, but become a trigger when combined with others. By keeping a food dairy you can identify your special triggers or the ones common to all migraines. Then eliminate them from your diet.

Detox regularly: Detox is a means of ridding your body of toxic build up and since most migraines are associated with toxins, regular short detox plans will benefit you. This can be tailored to 2, 3 or 5 days. I recommend a short 3 or 5 day detox once a month for those suffering from migraines. I recently went on a detox and now am feeling so much more clear-headed and energetic after it.

Even when not on detox, drink lots of water to flush your system clear. Dehydration is a common trigger and I cannot emphasize the importance of drinking plain water (8-10 glasses/day). Drink an herbal detox tea on a daily basis which will keep your liver in good condition and prime it for the next detox.

Ginger: Powerful antioxidant and anti-inflammatory which has been found useful in treating migraines. It also prevents nausea which is often associated with severe migraines. Use in teas, soups, salad, smoothies, fresh juices, stir-fries etc. I add ginger to all my smoothie and juice concoctions. It gives additional flavor and spice!!

Fish Oil: Is rich in Omega-3 Fatty Acids, chemicals that protect nerves and reduce inflammation in the body. Fish oil supplements seem to reduce the frequency and severity of migraine headaches. Omega 3 fish champs are salmon, sardines, smelt and anchovies. I love Omega-3. Apart from fish and supplements other ways to get Omega-3 are from walnuts, flax oil, tofu and soybeans.

Feverfew: A herb that has the same anti-inflammatory properties as Aspirin. If you don’t like popping a pill when the headaches start, feverfew may be a good option. Unlike aspirin, it has been found to reduce frequency and duration of migraines. Pregnant women should not take herbs of any form since they may be harmful.

Magnesium: Helps to relax constricted blood vessels. Lab tests have shown that many migraine patients are deficient in magnesium, so a simple addition of magnesium either through foods or as a supplement may correct the problem. A good steady supply of magnesium is necessary for so many body functions. Food sources of magnesium are green vegetables like spinach. Also, some beans, peas, nuts, seeds, and whole, unrefined grains are good sources of magnesium as well.

B Complex: B2 aka Riboflavin is associated with brain health and neurological health. B2 in combination with the other B vitamins seems to prevent and keep migraines at bay. B complex vitamins are water-soluble, so excess will only be washed away in the urine. Don’t be alarmed to see bright yellow colored urine when you are taking B-complex.

Do get your Zzzzz ‘s and eat meals: Fasting or skipping meals can trigger migraine headaches. Make sure you eat within an hour after waking up and then every three hours. Also, a good 8 hours sleep is essential for those suffering from migraines.

From Sue’s Nutrition Buzz by Suniti Selvaraj